Mortimer

Thursday ran about 10km, with a durian eating break and stairs climbing break. Friday: Ran 5.5km to aunt's place. 2 pull ups x 3sets 2 chin ups x 3sets Deadlifts: Bar +20kg/set x5, 3 sets Back squat: Bar +10kg/set x 8, 3 sets Overhead press: 25 kg x 4,3 sets Chest press: 30kg x6, 3 sets Front squat: 30kg x 8, 3 sets Farmers walk:34s for 20kg. Today's lifts were...not that good.

OP isn't easy to increase. I have more luck with lower body items like squats and deadlifts then any ohp.

Thursday: Real kettlebell. I should stop horsing around and do closer to my real potential. 10x10 1h swings @14kg 10x1 TGU @10kg I will probably do another session like this before increasing weight by 2kg.

Tuesday: Real kettlebell. 10x10 1h swings @12kg 10x1 TGU @8kg 20x5 sets of burpees, 1 min break in between Sprint intervals, 5 min fast, 2.5 min recovery jog. I peeked at my gamin and realized I probably did a PB for 10k at 54 min 36 secs.... Weds: Ran 5.5km to aunt's place. 2 pull ups x 3sets 2 chin ups x 3sets Deadlifts: Bar +20kg/set x6, 3 sets Back squat: Bar +10kg/set x 8, 3 sets I wanted to do 12.5kg but the weight plates only come in 5 kg.. I wonder if I'm ready for 15kg @ 4 reps or should I try 12 per 10kg set first? Overhead press: 25 kg x 5,1 set, last 2 sets only 4 reps Chest press: 30kg x7, 3 sets Front squat: 30kg x 8, 3 sets I had the squat rack so yes I can still front squat 30 since cleaning isn't a problem. Farmers walk :41s with 20 kg weight plate. I also did pick up a blister in the process =( 20x5 sets of burpees, 1 min break in between,

Monday: 2 pull ups x 1 set 2 chin ups x 1 set 1 pull up x 2 sets 1 chin up x 2 sets Deadlifts: Bar +20kg/set x5, 3 sets Back squat: Bar +10kg/set x 8, 3 sets Overhead press: 25 kg x 5,2 sets, last set only 4 reps Chest press: 30kg x7, 3 sets Front squat: 25kg x 8, 3 sets 20x5 sets of burpees, 1 min break in between, ran 5.5km to my aunt's place.

Running in the rain was fun actually. Due to slippery conditions, I chose to go slow(duh -I don't want to slip and fall), and usually where it would get hot, it was pleasantly cool( running in downpour)So it was like I could run forever... Sunday: Slacked around walk running about 5km. I did about 3 intervals of 100-200m with my apprentice and was pleasantly surprised for that short distance she can sprint as fast as I can...(granted I was doing it on 3+h of sleep and carrying her 500 ml bottle of water). At some point of time we were sub-4...

Sat: Completed wild boar run, 25km. https://www.facebook.com/photo/?fbid=176101991191370&set=ecnf.100063747092920 I am not fast enough (4h 30 min elasped time) to qualify for any of the titles. But 600m of elevation bloody murders you . Also there was a heavy downpour so I was running back in the rain.

Thursday: Real kettlebell this time. 10x10 1h swings @12kg 10x1 TGU @8kg Ran around 11km at night on hilly terrain. Friday: 2 pull ups x 3sets 2 chin ups x 3sets Deadlifts: 40kg x 12, 3 sets Back squat: 25 kg x 8, 3 sets, superset Overhead press: 25 kg x 5, 2 sets, last set x 4 Chest press: 30kg x5, 3 sets Front squat: 25kg x 8, 3sets No farmers walk as I booked the wrong gym and it was too confined. Stuck to doing monkey bars. 20 burpees, 5 sets, rest of 1 min per interval.

But but but it's summer with a heat wave and...hail...how? Can you get the wood required to patch your roof? I guess you'll need to be realistic and have no workouts until you fix your house =( At least no one got hurt...

Weds: 2 pull ups x 3sets 2 chin ups x 3sets Deadlifts: 40kg x 12, 3 sets Back squat: 25 kg x 8, 3 sets, superset Overhead press: 25 kg x 4,3 sets Chest press: 30kg x6, 1 set, remaining 2 sets x5 Front squat: 25kg x 8, 2sets Accidentally picked up 20kg weight and did one set with it and was wondering wow, isn't that a bit light.... Farmers walk :34s with 20 kg weight plate. 20 burpees, 5 sets, 5km run in morning.

Tues: 10x10 1h swings @11.8kg 10x1 TGU @11.8kg 20 burpees, 5 sets Did sub 1h 30 min 15k. I guess the remarkable thing is it was a self push with orders of doing 10 sets of 3 min fast, 1.5 min slow running type.

I've run in 32 degree heat. Very painful. Try stay indoors where there's a fan.

Probably ate too much for dinner last night and got fat (father's day celebration): Monday: 2 pull ups x 1 set 2 chin ups x 1 set 1 pull up x 2 sets 1 chin up x 2 sets And back to the gym and crap: Deadlifts: 40kg x 12, 3 sets Back squat: 25 kg x 8, 3 sets, superset Overhead press: 25 kg x 4,3 sets Chest press: 30kg x5, 3 sets Front squat: 25kg x 8, 3 sets) (Sorry, can't clean 30kg these days...) Farmers walk :46s with 20 kg weight plate. Ran about 5k in the morning. And another 5k in the evening.

Sat: Running group followed this route: https://www.facebook.com/photo/?fbid=176101991191370&set=ecnf.100063747092920 25km only lah....and 600m worth of elevation, not to mention trails...oooh this was the first time I saw stairs and had to take a break in between. Usually I'll just move up stairs easily. No clue how you finish in under 3h 30min, I did like 4h 23 min. The route setter is a sadist >< Also ran 6km to start point. Sunday: Walk ran 8.5km or so, had a picnic with pancakes. 10x10 1h swings @11.8kg 10x1 TGU @11.8kg

Friday: 2 pull ups x3 set 2 chin ups x3 set 5 sets total of the following: 20 divebomber push ups 5 assisted pistol squats(yoo hoo pole!) on each leg 1 min hollow hold 20 pike push ups 3 dips Ran about 5km since it was raining in the morning.

Yesterday: 10x10 1h swings @11.8kg 10x1 TGU @11.8kg 20 burpees, 5 sets Ran 11.3km, 185 m elevation with run group. Ooooof doing hills after sprinting like Krazy loon is ack.

Yeah different people get different effect for 2nd jab and 2nd jab generally side effects are worse. We had the whole range of fever, diarrohea, fatigue and what's not for our entire office.

Didn't run back,but joined another running group for sprint intervals. Owww I nearly died doing 800m x6 repeats...at a 5min pace. But gamin is pleased I finally got my lazy arse moving.... probably because I don't go faster then 6:30 min/km if it's by myself. But on a more serious note, it was one of the few times I found it hard catching my breath. (Usually my breath is the last thing I worry about - usually I'll either end up with stitches/get a knee problem before that). Maybe for the 12 min is all I need 2.4km run I got that too... Again even if I could be arsed to do speed intervals, I'd only do them for 3k at most so technically 4.8k is a tad out of my paygrade, which kinda showed because I started slowing down on last 3 intervals.

2nd one. But I suspect when I skip bars(yes I do),I may do a hybrid of 2nd and 3rd. I see if I can get someone to video me monkey baring around. Shucks to be short and have no reach.

Wednesday: 2pull ups x3 sets 2 chin ups x3 sets Somewhat better... 5 sets total of the following: 20 divebomber push ups 5 assisted pistol squats(yoo hoo pole!) on each leg 1 min hollow hold 20 pike push ups 3 dips Monkey bars to and fro. I should try to skip 2 bars instead of one next time maybe. If I go plop on the ground I guess you'll know what happened =P 5.5km run with 7kg backpack at 8 min pace. Well, can't run for nuts when I'm loaded with my lunch, dinner and laptop....it's called commute to aunt's place on foot. 20 burpees x 5 sets with 1 min break in-between Will go running with backpack tonight minus lunch, dinner and laptop....

Yeah sometimes you gotta show those muscles who's boss!

Tuesday: 10km at 6:27min/km. 10x10 1h swings @11.8kg 10x1TGU @11.8kg I'm also above 50kg now. Why couldn't it be before I donated? =p Also, I've been featured on the run magazine 😃 https://www.instagram.com/p/CQH-stDL6b2/?utm_source=ig_web_copy_link

Monday: 2pull ups x2 set 2 chin ups x2 set Final set of pull ups and chin ups only 1 each. I told you I'd get fat and get screwed over on those =( 4 sets total of the following: 20 divebomber push ups 5 assisted pistol squats(yoo hoo wall!) on each leg 1 min hollow hold 20 pike push ups 3 dips No monkey bars because I think I'm perilously close to ripping a callus Ran 10k at a 7:08min/km pace. Meh I feel like someone's dipped me in kyptonite today =(

You get to see veins only at lower body fat percentages =P And 28/30 is very, very nice.

I mean I do what I can with assisted pistols(though that's the only leg exercise I've been doing), and usually it's my left knee that gets this issue, so getting caught on the right side for me was a ??!! I don't think it'll come to the surgery stage. I probably need to do some self examination and maybe on the way I run as well.